and What to Eat Instead 

Recent studies, including a 2025 expert consensus published in the American Journal of Clinical Nutrition, underscores something many of you already sense in practice: what you eat matters even more when you’re using GLP-1 medications such as Ozempic, Wegovy or similar compounds. The newest guidance leans strongly toward nutrient dense, minimally processed foods to help ease common side effects like nausea, bloating, and constipation while supporting overall wellness.

Because these medications slow digestion, they change the rhythm of eating and fullness. This shift can be helpful for appetite regulation, but it can also bring along symptoms that make daily meals less pleasant. Choosing foods that are easier to digest can make a noticeable difference in how you feel day to day. Here are the most common culprits and what to choose instead.

1. Greasy & Fried Foods

Greasy foods like burgers, fried chicken, and pizza, along with dishes heavy in creamy sauces, can be hard on your digestion when taking GLP-1 medications. They may cause heartburn, nausea, bloating, and discomfort by lingering in your stomach and increasing feelings of fullness.

Avoid: Fast food, deep-fried items, heavy cream sauces, and fatty cuts of meat.

Try Instead: Baked, grilled, or air-fried versions of your favorite foods. Opt for lean proteins like chicken breast or fish, and use light, broth-based sauces.

2. Sugary Drinks, Sweets & Energy Drinks

Sweet drinks and desserts can quickly spike your blood sugar. Often, they can make nausea or digestive discomfort worse while on GLP-1 medications. Energy drinks, in particular, are a double whammy because they combine concentrated sugar with acidity and high caffeine levels, all of which may intensify heartburn and upset your stomach even further. The worst part is that they offer little nutritional benefit and can exacerbate bloating, reflux, or queasiness, especially if consumed on an empty stomach.

Avoid: Soda, fruit juices, sweetened coffee drinks, candy, and rich pastries.

Try Instead: Water infused with fruit or unsweetened decaf iced tea. For a sweet fix, enjoy a piece of fiber-rich whole fruit like a berry bowl or an apple.

3. Cruciferous Vegetables (Raw)

While very healthy, vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts can produce a lot of gas, leading to uncomfortable bloating and cramping, especially when raw.

Avoid: Large portions of raw broccoli, cauliflower, and coleslaw.

Try Instead: Thoroughly cooked vegetables (including cruciferous) to help break them down. Start with small portions to see how you tolerate them. Alternatively you can focus on easier-to-digest vegetables like spinach, zucchini, carrots, and bell peppers.

4. Spicy Foods

Capsaicin, the compound that gives chili peppers their heat, can irritate the stomach lining. For those on GLP-1s, this can trigger unwanted symptoms.

Avoid: Hot sauces, jalapeños, spicy curries, and dishes heavy with cayenne or chili powder.

Try Instead: Food seasoned with flavorful herbs like basil, oregano, parsley, and cilantro. Spices like cumin, smoked paprika, and turmeric add flavor without the burn.

5. Large, Heavy Meals

Since GLP-1s slow stomach emptying, eating a large meal can overwhelm your digestive system, causing you to feel overly full, nauseated, and sluggish, for possibly hours.

Avoid: All-you-can-eat buffets or large, multi-course meals.

Try Instead: Smaller, more frequent meals throughout the day. A "snack-sized" meal every 3-4 hours can provide steady energy without overloading your system.

6. High-Fat Dairy Products

Full-fat cheese, milk, and ice cream are high in saturated fat, which can slow digestion even further and contribute to feelings of heaviness and constipation for some.

Avoid: Heavy cream, rich cheeses, and full-fat ice cream.

Try Instead: Low-fat or non-fat Greek yogurt, skim milk, and cottage cheese. For a creamy treat, try a fruit sorbet or a smoothie made with low-fat yogurt.

7. Refined Carbohydrates

Foods like white bread, white pasta, and crackers have been stripped of their fiber. And if you’re subscribed to our Dole Nutrition Newsletter, you know that a low-fiber diet can worsen constipation, a common side effect of GLP-1 medications.

Avoid: White bread, pastries, and sugary cereals.

Try Instead: Whole-grain bread, quinoa, oats, and brown rice. These foods provide fiber that can quickly add up to the 25-35g recommendation that supports regular digestion.

8. Carbonated Beverages

The carbonation in sparkling water, sodas, and other fizzy drinks can introduce excess air into your digestive system, leading to uncomfortable gas and bloating.

Avoid: Sodas, seltzers, and other carbonated drinks.

Try Instead: Plain water is always the best choice. If you want flavor, try infusing your water with slices of lemon, cucumber, or mint.

9. Alcohol

Alcohol can irritate the stomach, worsen nausea, and contribute to dehydration. It also contains empty calories and can impact your blood sugar levels.

Avoid: Cocktails, beer, and wine, especially on an empty stomach.

Try Instead: If you choose to drink, do so in moderation, with a meal, and stick to clear spirits with a non-carbonated, sugar-free mixer. Fun mocktails made with infused water and a splash of 100% fruit juice can be a great alternative.

10. Processed & Packaged Foods

Processed foods are everywhere, from boxed macaroni and cheese to instant ramen and gas station snacks. They are typically high in sodium, unhealthy fats, and refined sugars. Pizza, in particular, is a common trigger for GLP-1 users, often leading to bloating, heartburn, and nausea. Similarly, salty snacks and pre-packaged baked goods can worsen constipation and digestive issues due to their lack of fiber and added preservatives. It's best to limit or avoid these foods all together.

Avoid: Packaged snack cakes, chips, frozen dinners high in sodium, and processed meats.

Try Instead: Focus on whole, unprocessed foods. A handful of nuts, a piece of fruit, or sliced vegetables with hummus are all excellent snack choices.

A Path to Better Well-Being

Your journey with GLP-1 medications is unique, and learning to listen to your body is crucial. By being mindful of these trigger foods and choosing gentler alternatives, you can significantly reduce side effects and make your experience much more positive. Always remember to stay hydrated, prioritize lean protein, and fill your plate with fiber-rich whole foods to feel your best.

Published January 1, 2026